Eat Smart · Nutrition

5 Ways to Enjoy Avocados

If your only exposure to avocado has been coming from the dollop of guacamole atop your Chipotle burrito bowl, then you have been truly missing out. The avocado, a fruit, is flavorful, satiating, nutrient-dense, and above all, versatile. Avocados are high in mono- and polyunsaturated fats (aka, the “good” fats) that may decrease one’s risk of developing cardiovascular disease. In addition to containing these heart-healthy fats, avocados are also excellent sources of vitamin B5, vitamin K, folate, and fiber.

The fat found in avocado is also a great way to ensure you are absorbing the fat-soluble vitamins A, D, E, and K, which work synergistically with fat to be absorbed. If you are unfamiliar with avocado, or if you are just looking for new ways to incorporate this nutrient-dense food into your diet, here are some delicious options for you to try out!

  1. Baked Egg in Avocado

Take a break from sugary cereal and prepare this super-easy and filling meal for breakfast tomorrow morning. Blogger Katie from the Wellness Mama blog shares a simple variation of this dish that requires only three ingredients: avocado, eggs, and salt and pepper! Feel free to go crazy with the toppings, such as salsa, shaved Parmesan cheese, Sriracha sauce, or cilantro.

  1. Chocolate-Avocado Mousse

Vegans and gluten-free followers rejoice! Here’s finally a dessert recipe that is guaranteed to satisfy you without the added grains and dairy that plague conventional sweets. This recipe, by Elena from the As Easy as Apple Pie blog, blends avocado, agave nectar, raw cacao powder, almond milk, almond extract, and chia powder into a delightfully rich mousse. An added benefit of this recipe comes from the antioxidant power from the raw cocoa powder.

  1. Avocado Ice Cream

This summer instead of heading out to the local creamery for a scoop of calorie-dense ice cream, try making this recipe from the blog, All Among Friends, instead. The recipe calls for avocado, sugar, Greek yogurt, heavy cream, and lime, slashing the calories, sugar, and fat found in regular ice cream. The avocado and Greek yogurt gives the ice cream a creamy texture (while also giving it a green tint!) and the lime adds a refreshing zest. If you don’t have an ice cream maker, simply blend the ingredients in a blender and transfer the mixture to the freezer until it solidifies.

  1. Avocado Caesar Salad Dressing

The Caesar salad is always a favorite; however, conventional Caesar dressing is not the healthiest choice. This recipe from The Detoxinista uses avocado as the base of the dressing, so no added oil is needed, and apple cider vinegar, Dijon mustard, garlic, and lime juice add flavor. Drizzle this mixture over a bed of romaine lettuce topped with Parmesan cheese and croutons for a delicious salad.

  1. Avocado Smoothie

If you desire a smoothie that is creamy you but don’t like the taste of yogurt, consider avocado your secret weapon. Scoop out the flesh of an avocado and throw it into the freezer in a Ziploc bag, and the next time you blend-up a smoothie, toss ½ of the avocado into the blender. The mild flavor of the avocado will not interfere with the flavor profile you’re aiming for in your smoothie, but the flesh will add a creamy, smooth texture to your drink. A personal favorite recipe includes avocado, almond milk, raw cocoa powder, mixed berries, almond butter and ice – a perfect post-workout blended treat!

By Julie Kameisha